Hypoglycemia is a dis-ease, which affects a great deal of the world’s population. Hypoglycemia maybe managed by making several lifestyle changes.
Of course, please consult your physician before making any adjustments to prescribed medications, including no longer taking medication. The following advisements are not meant to treat, diagnose, cure, or prevent any disease.
Hypoglycemia also known as low blood sugar is a condition where glucose levels (sugar) are extremely low. It is possibly a precursor to diabetes, which has become an epidemic in our country. Hypoglycemia occurs when the pancreas produces too much insulin in response to repeated high sugar intake. The insulin in turn lowers blood sugar levels too low while the body attempts to properly balance glucose and insulin levels. Often times, blood sugar level may drop two to five hours after a meal. When this occurs, stress hormones adrenaline and cortisol are secreted in high levels to prevent blood sugar levels from dropping to dramatically.
The following symptoms are usually associated with hypoglycemia. You may or may not experience all of these:
1. Tremors
2. Rapid Heartbeats
3. Anxiety
4. Hunger
5. Seizures
6. Loss of consciousness
7. Fatigue
8. Nausea
9. Blurred vision
10. Inability to concentrate
11. Lightheadedness
12. Irritability
13. Depression
14. Anxiety
15. Craving for sweets
16. Confusion
17. Nighsweats
18. Swollen feet
19. Constant Hunger
20. Aggressive behavior
These are some of the common causes of hypoglycemia:
- Poor Diet
- Consumption of too much sugar
- Poor pancreas function
- Drinking alcohol on an empty stomach
- Prolong fasting or dieting for weight loss
- Food allergies
- Too much alcohol
- Caffeine or Cigarettes
- Stress
- Exhausted adrenals
- Kidney failure
- Liver damage
- Hyperthyroidism
- Too large meals
Diet
To adjust your blood sugar levels, you want to make sure you’re not skipping any meals as this would contribute to hypoglycemia. Also, you want to make sure you avoid all sugar foods, such as, junk foods. Even some natural sugars would have to be avoided until you can maintain a balanced level. Honey, molasses, maple syrup are to be avoided initially. Other foods to reduce would be dairy foods, fried fatty foods, pastry, red and prepared meats. Alcohol is to be avoided, as well as, refined foods, caffeine, preserved foods, and red meats. High glycemic foods are also to be avoided. I will provide a list at the end of the packet of these types of foods, as well as, low glycemic foods. Complex carbohydrates or low glycemic foods are foods where carbohydrates are whole grains, fresh fruits, and vegetables. As part of your diet, you should try and consume vegetable protein at every meal, seafood, sea greens, soy foods, and brown rice.
Supplements
Brewers Yeast aids in stabilizing blood sugar levels. This could be added to a protein shake.
Chromium Piccolinate: a mineral vital that metabolizes glucose and insulin. 300-600 MCG daily is the recommended dosage.
Probiotics: these friendly bacteria assist in immune enhancement, nutrient absorption, and toxic elimination. Hypoglycemics often have a deficiency in these bacteria. A blend consisting of many different forms of probiotics (acidophilus, bfidus, etc) provides a wide range of benefits.
Glutathionine: an amino acid consisting of three amino acids converts glucose into energy. Dosage as directed on the label.
Proteolytic Enzymes: these types of enzymes are used to digest protein, relieve inflammation, and alleviate allergies. It is best taken in between meals.
B Complex: relieves the effects of stress and assist in carbohydrates and protein metabolization. The recommended dosage is between 50MG-100MG.
Zinc: this mineral is often found deficient in hypoglycemia. It is needed to release insulin. 50 MG is the recommended dosage.
Herbs
Bilberry: Bilberry is very useful for both diabetics and hypoglycemics. It assist in regulating blood sugar levels and improving circulation. It also minimizes free radical damage to the eyes due to its antioxidant nature.
Gymnestra: this Ayuvedic herb is known as sugar destroyer. It blocks the tongue’s ability to taste sugar and suppress the desire for sweets.
Wild Yams: can be used to nourish exhausted adrenals and stabilize low blood sugar.
Milk Thistle: rejuvenates the liver.
Stevia: is a natural sweetener that is safe to use by both diabetics and hypoglycemics. It has minimal effects on blood sugar levels.
Sample Diet
I've included a sample diet you may follow and of course modify to your liking:
Breakfast
Protein shake with little high glycemic carbohydrates can be used. You can also add Brewer's yeast, Flax Seed, Lecithin, and Wheat Germ.
Lunch: Chicken, turkey, or vegetable protein such as tofu can be mixed with a salad or even brown rice.
Dinner: Steamed vegetables with tofu, broiled fish, and brown rice.
In between your meals you can snack on almonds, walnuts, cashews as these contain protein, good fats, and fiber.
High Glycemic Index Foods
White Pasta
Most noodles and pasta have a high glycemic index. Foods that are high glycemic are made from white flour, white rice, and other simple refined carbohydrates. If you're diabetic, avoid large plates of pasta. When you do eat pasta, choose whole wheat or brown rice pasta or a low-carb pasta, if available. For the sauce, use ingredients with plenty of protein and add colorful low-glycemic veggies to the dish.
White Rice
Eat brown rice. Steer clear of white rice, which has had the bran removed. Wild rice is fine--it's actually a grass, and not a rice at all--but avoid the wild rice mixes that come in the boxes--they usually come with white rice added.
Sweets
Desserts baked with white flour and white sugar are best avoided. Stay away as much as possible from cookies, cake, candy and baked goods, which possess little nutritive value and tend to make you feel full and replete...which means you're less likely to eat the healthier, low-glycemic foods. You should also limit the amount of figs, dates, very sweet fresh fruits (such as watermelon) and ice cream.
Cold Beverages
Avoid sugary sodas, juices, Gatorade and other sports drinks, and most soft drinks.
Potatoes
Eat small amounts only of baking and boiling potatoes, and eat them with protein.
White Breads
Steer clear of breads containing white flour. Read the labels--if you see "all-purpose flour" or "wheat flour," you're looking at another name for refined white flour. Similarly, check the ingredients on tortillas, pita breads, rolls, biscuit mixes, and other bread products.
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Other Foods to Avoid
Fats
According to the ADA (American Diabetes Association), diabetics are at greater risk for stroke and heart attack. As such, they should avoid foods that contain any trans-fats or saturated fats. Although there are those who have challenged the notion that all saturated fats are bad, the official word is that diabetics should avoid foods made with significant amounts of animal fat, hydrogenated oils, margarine and butter.
Don't be fooled by products labeled "0 Trans Fats." Zero trans fats only means the food contains less than a certain minimum amount of trans fats per serving. As these are often foods eaten in quantities of much more than one serving, you should be careful to read the label to see if it says "partially hydrogenated."
Caffeine-Containing Foods
Research has demonstrated that caffeine has a negative impact on a diabetic's health. Limit coffee and tea if you have diabetes.
Artificial Sweeteners
Many diabetics use artificial sweeteners in place of sugar, assuming they don't raise blood sugar levels significantly. This may be so, or it may not. Artificial sweeteners like nutrasweet, splenda and sucralose constitute a heated grounds for debate amongst researchers and is clearly a controversial subject. According to the Mayo Clinic, sugar-free foods often include other carbohydrates that do in fact raise blood sugar levels. And the jury's out on the impact on health of the artificial sweeteners. It's best to consult your doctor about this one.
Alcohol
Avoid alcohol if you're someone whose diabetes is not well-controlled or who has experienced high blood pressure or diabetic nerve damage. In all other cases, the American Diabetes Association generally recommends people drink no more than one alcoholic drink per day for women or two for men. Again, talk to your doctor.
Free Glycemic Index chart for "slow" foods:
The foods listed in this free glycemic index chart are considered "slow". The fastest carbohydrate to raise your blood sugar is rated as having a glycemic index of 100 (glucose).
The carbohydrate foods included in the free glycemic index chart below are rated 55 or less and are considered "slow" or "low glycemic index." It is a generalized list. Keep in mind that foods can vary from country to country and manufacturer to manufacturer and yes, from test to test so don't bother emailing me to tell me you found another study that put bananas from South Africa at a glycemic index of 70. Numerous things affect the glycemic index of foods. Most studies put bananas in the low range, so "majority rules". Just try to buy normal bananas and not ones a full ruler long that look like they've been on steroids. Still, don't let that dissuade you. You might see remarkable things happen to your blood sugars. Remember that the speed of foods is only one factor to consider when choosing foods. It shouldn't be the only factor. Portions, vitamins, fibre matter too!
Slow Foods: Free Glycemic Index Chart
- Many fruits - apple, fresh cherries, grapefruit, grapes, kiwi, mango, peaches, apricots, banana, plum, orange, pears, plums.
- Tomato juice
- Most vegies (with the big exception of some potatoes) are low in carbohydrate so eat lots!! (They help with weight, heart disease, cancer etc).
- Sweet potato
- Milk-all types but as a dietitian I encourage skim and 1%.
- Yogurt - again, all types but try the lower fat and plain varieties
- Lentils, baked beans, kidney beans, chick peas
- Pasta - "al dente" - that's the extent of my French. It means "firm". The longer you cook pasta, the faster it tends to raise the blood sugar. (For example, Thai noodles are very fast in raising the blood sugar for many folks.)
- Basmati rice, long grain white rice (many varieties but not all. Some are "medium speed". Still, this is fine and rice is low fat!)
- Uncle Ben's™converted rice is slow - go figure!
- Bulgur - you boil it, maybe in broth. You can toss it with some cooked mushrooms and onions afterwards too!
- Quinoa (it's a grain. You find it in the rice section).
- Buckwheat.
- Barley (like Gramma used to cook in soups.)
- All Bran™ Buds and All Bran™
- Oatmeal - the large slow oats
- Pumpernickel bread - the corky heavy stuff not light and fluffy.
- Whole meal barley bread
- Cracked wheat bread (the more "cracked" wheat vs. ground flour the better).
- (Barley flour -it's easy to use. It's medium speed not slow. But much better than white flour. Just substitute in 1/3 to 1/2 for your normal flour when baking. As a bonus, it has lots of soluble fibre to help lower bad cholesterol -LDL).
Keep in mind that for many people, the addition of acid to the meal also can slow the release of foods from the stomach. I'll never forget the person who told me that whenever he ran out of dill pickles for his sandwich, his blood sugars were always higher after his lunch. Acid foods include:
- Vinegars-all varieties (try white, balsamic, red wine, flavored and rice).
- Dill pickles (if blood pressure isn't a concern for you).
- Vinaigrette dressings
- Some sourdough breads are made with vinegar and are slower than normal white bread. Be very cautious of the portion size. These breads are huge! One slice might equal 2-3 slices of normal bread in terms of carb content!
